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Nutrition plays the most important part in reaching any physical goal you have. Without proper nutrition to fuel your workouts or to maintain readiness, your energy will suffer. Without energy, your motivation will disappear and you’ll be stuck in this continuous cycle until you do something about it.

Below are five meals pulled straight from our free firefighter nutrition guide to help you break away from this cycle and crush your fitness goals.

#1 Chicken in Black Bean Sauce

Ingredients:

• Chicken breast
• Black beans
• Jasmin rice
• Broccoli
• Carrots
• Garlic pureed
• Onion (green)
• Ginger 1 tbsp
• Soy sauce or Braggs Liquid Aminos
• Sesame oil
• Scallions for garnish

Preparation:

Cook rice in a rice cooker or boil in pot.
Boil water and boil the carrots and broccoli for 2 minutes. Stir-fry them in sesame oil before serving.
Heat oil in the wok/pan over high heat; add the chicken and stir-fry until it changes color, then
remove from the pan with a slotted spoon.
Drain off all but 3 tablespoons oil from the wok, then return it to medium heat; add the ginger and
garlic and stir-fry for a few minutes until they are fragrant and the garlic cloves are tender.
Add the black beans and stir-fry until fragrant, splashing in the soy as you do so.
Return the chicken to the wok; when everything is sizzling, throw in the scallions and stir a few times
until barely cooked.

#2 Beef Strips, Brown Rice and Pineapple Raw Slaw

Ingredients:

• Steak strips
• Garlic pureed
• Carrots diced
• Onion 2 chopped
• Pineapple diced
• Cabbage thinly sliced
• Carrots thinly sliced
• Onion red 1 thinly sliced
• Brown rice
• Vinegar
• Honey

Preparation:

Cook rice in a rice cooker or boil in pot.
Soak the thinly sliced cabbage, carrots and onion in the vinegar and add the honey. Season with salt
and pepper.
Heat oil in pan over high heat; add the steak and stir-fry until it changes color. Then remove from the
pan with a slotted spoon.
Drain off all but 3 tablespoons oil from the pan, then return it to medium heat; add the chopped onion
and garlic and stir-fry for a few minutes.
Add the steak to the pan and mix everything together. Season with salt and pepper.

#3 Chicken Curry, Green Beans and Sweet Potato

Ingredients:

• Chicken breast
• Sweet potato cut in cubes
• Green beans
• Curry powder 2 tbsp
• Cumin powder 2 tbsp
• Garlic pureed 1 tbsp
• Onion pureed 1 tbsp
• Water 1 cup
• Tomato paste
• Salt + Pepper

Preparation:

Place sweet potato in a large pot with water and boil until they are soft.
Boil the string beans in the same pot when the sweet potato is done.
In another pot boil water and cook the chicken until it is soft then pull apart with two forks.
Heat olive oil in a skillet; cook and stir the onion and garlic. Add the curry and cumin powder and mix
together. Add the tomato paste and mix together until you get a thick paste. Add the water and let
simmer for 10 minutes. Add the chicken to the mix and season with salt and pepper. Let simmer for
another 10 minutes.

#4 Thai Beef, Brown Rice and Pickled Vegetables

Ingredients:

• Ground beef
• Brown rice
• Carrots
• Cabbage
• Onion red
• Chili flakes
• Sesame oil
• Sesame seeds (garnish)
• Scallions (garnish)
• Soy sauce or Braggs Liquid Aminos
• Apple cider vinegar
• Garlic pureed
• Salt and pepper

Preparation:

Cook rice in a rice cooker or boil in pot.
Heat sesame oil in a skillet and cook the beef while stirring in the chili flakes and garlic. Add the soy
sauce and let simmer over low heat. Season with salt and pepper.
In a bowl, mix together the cut carrots, cabbage, onion. Add the apple cider vinegar ½ cup and let set
in/marinate for 1 hour. Garnish before serving.

#5 Orange Chicken, Jasmine Rice and Cole Slaw

Ingredients:

• Chicken breast cubed
• Jasmin rice
• Cabbage
• Carrots
• Sesame oil
• Apple cider vinegar
• Scallions (garnish)
• Garlic pureed
• Onion pureed
• Orange zest 2 orange
• Orange juice
• Tomato paste
• Honey
• Soy sauce or Braggs Liquid Aminos
• Rice wine vinegar
• Salt and pepper

Preparation:

Cook rice in a rice cooker or boil in pot.
Cut the chicken in cubes and season with salt and pepper.
In a large skillet; heat the sesame oil and cook the chicken until golden brown.
In another large pot; heat sesame oil over medium-high heat and fry the garlic and onion for 2
minutes. Add the orange juice and orange zest while stirring. Mix in the tomato paste and let simmer
for 5 minutes. Add the soy sauce and let simmer over low heat until it starts to thicken.
Add the chicken to the sauce.
Place the cabbage and carrots in a blender or mixer and pulse until they are mixed in small pieces as
illustrated.
Add the rice wine vinegar and 1 tbsp of sesame oil and mix together. Season with salt and pepper.
Garnish before serving.

Start with a few of these and see how you like it. You may also use these to meal prep! Be sure to check out our free firefighter nutrition guide where I show you a very easy way to measure your food according to your body type and how you can apply it to these meals for maximum results.

Best of luck and stay ready!

Leave a comment below on which one you’re going to try and feel free to share.

Donny Pearson, Founder – Firefighter Furnace and program director of the daily firefighter workout program – HERO Elite

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